We continue working on the hips. The asanas below strengthen and tone the hip muscles. They also work on the lower back and strengthen the leg muscles and tone the thighs.

Caution: Exercise three should not be done on a hard surface as this can hurt the knee joint. Please use a mat. Those suffering from knee pain should use a cushion.

Exercise 1

• Stand straight with feet together, arms by your side

• Raise both arms parallel to the floor, bring palms together

• Keep back straight. Raise one leg back, as shown, foot pointed outwards

• Hold 10-30 seconds, breathing normally

• Repeat with the other side.

Exercise 2

• Stand straight with feet together, arms by your side

• Raise both arms parallel to the floor, bring palms together

• Keep back straight. Raise one leg back, as shown and bend the knee, keeping foot pointed upwards

• Hold for 10-30 seconds, breathing normally

• Repeat with the other side.

Exercise 3

• Go down on hands and knees, palms below shoulders, body parallel to the floor. Look straight ahead

• Raise one leg up and bend knee so that the foot points upwards as shown

• Now drop foot and angle

• Hold for 10-30 seconds

• Repeat with the other side.